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Improving long term memory


Memory - Harvard Health

What is Memory?

As we age, it’s common to worry about losing our memories (That’s partly because a certain amount of age-related memory loss is perfectly normal). In order to preserve your memory as you age, it’s important to understand how memory functions. So, what is memory? Where in the brain are memories stored, and how does the brain retrieve them?

Quite simply, memory is our ability to recall information. Scientists talk about different types of memories based either on their content or on how we use the information. For example, remembering the layout of your grandmother’s kitchen is different in both content and purpose than remembering the middle three digits of a plumber’s phone number while looking at his business card as you dial the phone. The main two categories for memories are short-term and long-term.

Short-term memories involve information that you only need to recall for a few seconds or minutes. If you’re turning at an intersection, the fact that there were no cars coming when you looked to the left is important, but once you’ve made your turn you will quickly discard the information because it is no longer relevant. Keeping it around would unnecessarily clutter your brain.

Long-term memories contain the information that makes you you—not just facts (like the capital of Kansas) or events (like your senior prom) but also skills and processes (like typing or dancing the Macarena). Long-term memory is durable yet changeable; a memory can evolve based on retelling a story or on new information learned after the event.

Memories are not stored in a single location in the brain. Instead, the sensory components of a memory—sight, smell, sound, etc.—are distributed to different areas of the brain, and the act of remembering occurs as the brain pieces those bits back together. Each time a memory is created, its constituent parts are catalogued in the deep-brain structure known as the hippocampus. Next to the hippocampus sits the amygdala, the brain’s emotional center. It flags certain memories as being important or emotionally powerful. The different components of the memory are then distributed mostly to sections of the cerebral cortex, which is the outer layer of the brain.

When it’s time to retrieve a memory, you rely on the part of the brain known as the frontal lobes, which are involved in attention and focus. The pieces of the memory are then pulled from the areas of the cerebral cortex where they’re stored. For example, to remember a scene from your favorite movie might involve pulling in data from the brain’s visual region to recall the backdrop and the actors’ faces, but also information from the language region to remember the dialogue—and perhaps even the auditory region to remember the soundtrack or sound effects. Together, these components form a unique neuronal pattern that lies dormant until you set about remembering it, at which point it is reactivated.

What Causes Memory Loss and Forgetfulness?

Like the rest of our bodies, our brains change with age, meaning that most of us will find ourselves struggling to recall newly learned information or even to think of words we know well. That’s usually not cause for alarm, since some memory loss in elderly people is quite normal and not indicative of memory loss diseases such as Alzheimer’s. But what causes memory loss, and how and why does memory change with age?

Many of the things we think of as normal memory loss with aging can actually be attributed to a slight decline in our ability to perform tasks requiring attention and so-called executive function (planning, sequencing and regulating thought). Specific age-related changes in the brain are associated with that lower executive function. For example, to think of an acquaintance’s name, you must rapidly make connections between brain cells. Each cell (called a neuron) is separated from its neighbors by a tiny gap called a synapse, and a signal from one brain cell must cross that gap to the next one via a chemical messenger called a neurotransmitter. Once across the gap, it must “unlock” a structure called a receptor on the destination cell. With age, both the brain’s chemistry and the structural integrity of the neurons’ wiring deteriorate (The hippocampus, crucial for memory processing, also shrinks). That doesn’t mean you’ll never be able to recall the bit of information that’s eluding you, but it does mean it might take some time for the brain to forge a path to where the memory is stored. Thus most “memory loss” in seniors is actually just a slowing of performance. You can still learn, retain, and recall plenty of information, but it might take you longer—and require a bit more determination—than it did when you were younger.

Some forms of memory loss are caused by head trauma, including brain injuries resulting from high-impact sports such as boxing, soccer and football. Memory loss can be part of a primary brain disease. But it can also happen in people with depression, thyroid malfunction and even vitamin deficiencies, all of which can result in improved memory with appropriate treatment.

We also know that stress, fatigue, sleep deprivation and the feeling of being overwhelmed can contribute to short-term memory loss and forgetfulness. Middle age can be a difficult period of life in which our responsibilities can extend to ourselves, our spouses, our jobs, our children, our parents and even our grandchildren. It’s not uncommon, then, to feel distracted and find it harder to concentrate on things we’re trying to remember.

So how do you know when to visit a doctor for memory loss? If you begin to experience difficulty completing familiar tasks, or have bouts of forgetfulness that extend beyond minor inconvenience and disrupt your day-to-day functioning, there may be something more serious going on than normal age-related memory loss.

What is Mild Cognitive Impairment?

Mild cognitive impairment (MCI) occurs in nearly 20% of adults over age 65. While many people assume it is a precursor to full-blown dementia, fewer than half of people with MCI go on to develop Alzheimer’s dementia within five years. MCI is marked by either memory loss, a decline in cognitive fitness, or both, that is worse than should be expected for the patient’s age.

When the impairment is largely memory-related, doctors refer to it as amnestic MCI. With normal age-related memory loss, people tend to forget fairly trivial things like where they put their car keys. But with amnestic MCI, the things patients forget are more important—who the presidential candidates are, what was discussed in last week’s Zoom meeting, what college your granddaughter attends. Even so, the impairment is considered “mild” because it does not significantly impact day-to-day functions like preparing food, driving and personal hygiene.

The other main subtype of MCI is called non-amnestic. Rather than affecting memory, non-amnestic MCI manifests as cognitive decline in other areas such as language, spatial awareness or the ability to focus and maintain attention. Someone with non-amnestic MCI might find it difficult to keep up with a conversation, pay their bills, make decisions, repair a faucet or understand a speech. Again, however, the impairment is not so severe as to disrupt everyday life.

People whose MCI affects both memory and other types of cognition are said to have multi-domain MCI. Amnestic MCI is the most common subtype.

MCI is highly variable in terms of its severity and trajectory—it may worsen, stay the same or even go away, depending on what’s causing it. Temporary MCI can be brought on by sleep apnea, depression or medications. Risk factors for other kinds of MCI include genetics, stroke, head injury, high cholesterol, high blood pressure, obesity, smoking, and hearing loss. It’s important not to think of these risk factors as “causes” of MCI—instead, each has been associated with the condition.

What is Dementia?

Many people confuse mild cognitive impairment (MCI) with dementia. While MCI can in fact be a precursor to the early stages of dementia, dementia is a separate brain disorder. The symptoms of dementia are so severe as to render the patient dependent on others to carry out the tasks of everyday living. But exactly what is dementia?

Although memory loss is one of the most common signs of dementia, the disorder often entails other forms of cognitive decline, including a drop-off in the ability to think abstractly, to make reasonable judgments, to speak and understand, and to relate spatially to the environment. Perhaps just as alarming, dementia patients often undergo significant changes to their personalities, becoming agitated and sometimes experiencing delusions.

There are several types of dementia.

Most people know or have heard of someone with Alzheimer’s disease, a type of dementia marked by short-term memory loss so severe that patients often ask the same question minutes apart, forgetting that they have already received an answer. Alzheimer’s patients also frequently experience severe personality changes. People with Alzheimer’s disease have excessive amyloid plaque and neurofibrillary tangles in the brain. But whether these changes are the actual cause continues to be explored. That’s because many older people have similar brain changes but never develop dementia.

Vascular dementia is caused by an interruption of the blood flow to the brain. This can happen after a stroke, brain bleed or head trauma, But more often the cause is reduced blood flow from narrowing of multiple small arteries that feed oxygen and nutrients to the brain. The symptoms are similar to people with Alzheimer’s disease, but it also depends on which parts of the brain are most affected.

Dementia with Lewy bodies arises from an accumulation of harmful proteins in the brain cells causing progressive problems with cognition, memory and movement.

Although Parkinson’s disease is usually thought of as a movement disorder, some people develop symptoms similar to other types of dementia, such as problems with executive function, information retrieval and attention.

Frontotemporal dementia occurs when neurons in the brain’s frontal lobe or temporal lobe die off, leaving the patient to experience personality changes so stark as to be frequently misdiagnosed as psychiatric problems.

The symptoms of primary age-related tauopathy, or PART, can appear similar to those of Alzheimer’s disease. But the symptoms of PART are mostly limited to memory loss and not the other cognitive-behavioral problems usually associated with Alzheimer’s.

People with more than one of these memory loss diseases are said to have mixed dementia.

What is the Difference between Dementia and Alzheimer's?

Dementia is the generic term for cognitive and memory decline sufficiently severe that the patient requires assistance with everyday functioning. Alzheimer’s disease is the most common cause of dementia, with nearly 5 million Americans affected, but it is by no means the only cause.

Alzheimer’s is a progressive disease, meaning that it worsens over time, sometimes in as little as four years. During the early stages, the patient experiences memory loss but is still able to live independently. In mid-stage Alzheimer’s, the patient may begin to neglect their personal care and to forget significant information. By the late stages of the illness, people require help with even the most basic aspects of daily living, and normal conversation becomes impossible.

What happens to the brain to cause Alzheimer’s? Two substances play a likely role. Both are naturally occurring proteins. Beta-amyloid accumulates in the brain until it forms plaques in the gaps between nerve cells that are conduits for signals that travel through the brain. The other key protein, called tau, also accumulates over time and forms tangles inside the brain cells. The two proteins together kill cells in areas of the brain necessary for memory, personality and other cognitive abilities.

How to Improve Memory and Concentration?

The good news is that, although with age you should expect to experience some forgetfulness, there is plenty you can do to minimize memory loss and even improve and enhance your memory as you get older.

Among the best ways to improve memory are the same lifestyle changes that reduce the risk of heart disease and stroke. For example, quit smoking, drink alcohol in moderation or avoid drinking completely, and limit intake of sugary and processed foods.

But when it comes to how to improve memory, eliminating factors is just part of the puzzle—the other piece is adding in new habits. For example, eating foods that help memory, such as leafy green vegetables, nuts, berries, tea, coffee and oily fish, is a great way to promote your overall health while strengthening your brain.

Regular exercise boosts the growth of brain cells and the production of neurotransmitters, enhancing memory. A mix of aerobic (cardio) and strength exercises is best.

If you’re not getting enough sleep, you might be harming your cognition and memory. Aim for seven to nine hours each night.

Meditation, stress reduction and keeping up a good network of social relationships have all been shown to stave off the effects of aging on the brain.

One key to keeping your mind young is to keep it busy and challenged through lifelong learning and stimulation. Traveling, learning new languages, picking up a musical instrument, taking art or cooking classes, doing puzzles, playing board games—all these things promote the growth of new brain cells and help the brain forge new pathways.
 
Memory enhancement can also come from properly managing your physical and mental health.

If you know or suspect that you suffer from depression, get it treated.

Since many medications can cause brain fog and bouts of forgetfulness, you should review your prescriptions with your doctor and see if dosages can be changed or eliminated. Especially consider drugs with anti-cholinergic properties, such as the older antihistamines (e.g. diphenhydramine, Benadryl), some older antidepressants (e.g. amitriptyline, Elavil), and drugs for urinary symptoms (e.g. oxybutynin, Ditropan).  

Checking your hearing, vision, blood pressure and blood levels of thyroid function and cholesterol may find abnormalities which could easily be addressed and result in improved memory.

Brain experts have developed many tips for improving memory as you attempt to remember such things as names, to-do lists, facts or other information. For example, associating new information with things you already know can help you retain it—like remembering that you’re in parking spot 42 because your son is 42 years old. With another technique, called chunking, you break up a list into categories—if you were memorizing all the countries of Europe, grouping the Baltic States (Estonia, Latvia and Lithuania) lets you see them as one group. Using a more advanced technique, called loci, you “visit” a familiar location in your mind, mentally placing the items you want to memorize at various places along the path.

Certain habitual behaviors will help you remember the information that gets you through your day. One such habit is staying organized—if you always put your car keys on the counter, you won’t have to wonder where you left them. If you write down every appointment or put it into your smartphone, you won’t miss any. If you keep to-do lists, up-to-date address books, and lists of passwords, you won’t face the struggle of trying to recall information when it’s urgent. It’s also helpful to create certain mental habits, such as repeating a person’s name as soon as you’re introduced, paraphrasing parts of a conversation to reinforce the message, and becoming a more careful reader (and re-reader) to really drive home the content.

How to Avoid Memory Loss?

In study after study, physical activity has been associated not just with higher cognitive function but with a decreased risk of memory loss over time. The brains of people who exercise regularly shrink less with age than those of sedentary people (especially the hippocampus, a brain structure key to memory), and their white matter stays healthier. Exercising three or more times per week has been associated with a 40-50% lower risk of diagnosis with dementia.

In one study, adults at a high fitness level were 88% less likely than those of medium fitness to develop dementia, and high fitness appeared to delay the onset of dementia by 11 years. To reap the benefits of exercise, you must be consistent, so set aside a dedicated time for exercise and stick with it. Swimming, walking and tennis are great activities. Joining a gym and taking fitness classes works very well for some people, since socialization is known to boost brain health.

Another way to avoid memory loss is to be mindful of what you eat. While some specific foods are associated with brain health, food marketers sometimes exaggerate their benefits. That’s why it’s better to think in terms of broad patterns and styles of eating. One rule of thumb is to build your eating habits around foods that are good for your heart, since the same diet that is heart-healthy is also good for the brain. You may have heard of the Mediterranean diet, which has been shown to promote heart health. It centers on plant-based foods, fish, nuts and olive oil. A variation of the Mediterranean diet, called the MIND diet (Mediterranean diet Intervention for Neurodegenerative Delay) was designed with the explicit goal of optimizing brain health. It’s heavy on leafy green vegetables, nuts, berries, fish and poultry, and avoids red meat, butter, cheese and sweets. In one study, MIND diet adherents were 30-35% less likely to score poorly on cognitive tests.

But what about memory supplements? Can’t you simply take an over-the-counter pill or capsule to get a memory boost? Unfortunately, marketers frequently make unproven claims about the benefits of these products. For example, ginkgo biloba is often touted as a wonder supplement for mental function, but numerous studies have found that it has no effect on memory, attention or risk of dementia. You do need certain vitamins for memory, but studies have not shown that taking more than the recommended daily allowance (RDA) has a beneficial effect. Still, B vitamins and vitamin D might merit special attention, since they’re particularly important for keeping dementia at bay. A blood test can tell you whether you’re vitamin B12-deficient, in which case a supplement is a good idea. You can get plenty of vitamin D through 10-15 minutes of sun exposure daily, but if that’s not possible, a supplement may be called for.

14 Natural Ways to Improve Your Memory

You may be able to strengthen your memory with diet, exercise, and certain practices including meditation.

Everyone has moments of forgetfulness from time to time, especially when life gets busy.

While this can be a completely normal occurrence, having a poor memory can be frustrating.

Genetics play a role in memory loss, especially in serious neurological conditions like Alzheimer’s disease. However, research has shown that diet and lifestyle have a major impact on memory too.

Here are 14 evidence-based ways to improve your memory naturally.

Lucas Ottone/Stocksy United

1. Eat less added sugar

Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline.

Research has shown that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory (1, 2).

For example, one study of more than 4,000 people found that those with a higher intake of sugary beverages like soda had lower total brain volumes and poorer memories on average compared with people who consumed less sugar (2).

Cutting back on sugar not only helps your memory but also improves your overall health.

Summary Research has shown that people who regularly
consume lots of added sugar may have poorer memory and lower brain volume
than those who limit sugar.

2. Try a fish oil supplement

Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

These fats are important for overall health and have been shown to lower the risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline (3, 4).

Many studies have shown that consuming fish and fish oil supplements may improve memory, especially in older people.

A 2015 review of 28 studies showed that when adults with mild symptoms of memory loss took supplements rich in DHA and EPA, like fish oil, they experienced improved episodic memory (6).

Both DHA and EPA are vital to the health and functioning of the brain and also help reduce inflammation in the body, which has been linked to cognitive decline (7).

Summary Fish and fish oil supplements are rich in the
omega-3 fatty acids EPA and DHA. Consuming them may help improve short-term,
working, and episodic memory, especially in older people.

3. Make time for meditation

The practice of meditation may positively affect your health in many ways.

It is relaxing and soothing, and has been found to reduce stress and pain, lower blood pressure and even improve memory (8).

In fact, meditation has been shown to increase gray matter in the brain. Gray matter contains neuron cell bodies (9).

As you age, gray matter declines, which negatively impacts memory and cognition (10).

Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages, from people in their 20s to older adults (11).

For example, one study showed that Taiwanese college students who engaged in meditation practices like mindfulness had significantly better spatial working memory than students who did not practice meditation (12).

Spatial working memory is the ability to hold and process information in your mind about the positions of objects in space.

Summary Meditation isn’t just good for your body —
it’s also good for your brain. Research suggests meditation may increase gray
matter in the brain and improve spatial working memory.

4. Maintain a moderate weight

Maintaining a moderate body weight is essential for well-being and is one of the best ways to keep your body and mind in top condition.

Several studies have established obesity as a risk factor for cognitive decline.

Having obesity can actually cause changes to memory-associated genes in the brain, negatively affecting memory (13).

Obesity can also lead to insulin resistance and inflammation, both of which can negatively impact the brain (14).

A study of 50 people between ages 18 and 35 years found that a higher body mass index was associated with significantly worse performance on memory tests (15).

Obesity is also associated with a higher risk of developing Alzheimer’s disease, a progressive disease that destroys memory and cognitive function (16).

Summary Obesity is a risk factor for cognitive
decline. Maintaining a body mass index within the normal range may help you
avoid a host of issues associated with obesity, including a poorer memory.

5. Get enough sleep

Lack of proper sleep has been associated with poor memory for quite some time.

Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.

Research shows that if you’re sleep deprived, you could be negatively impacting your memory.

For example, one study looked at the effects of sleep in 40 children between ages 10 and 14 years.

One group of children was trained for memory tests in the evening, then tested the following morning after a night’s sleep. The other group was trained and tested on the same day, with no sleep between training and testing.

The group that slept between training and testing performed 20% better on the memory tests (17).

Another study found that nurses working the night shift made more mathematical errors and that 68% of them scored lower on memory tests compared with nurses working the day shift (17).

Health experts recommend adults get between 7 and 9 hours of sleep each night for optimal health (18).

Summary Studies have consistently associated
sufficient sleep with better memory performance. Sleep helps consolidate
memories. You’re also likely to perform better on memory tests if you’re well
rested than if you’re sleep deprived.

6. Practice mindfulness

Mindfulness is a mental state in which you focus on your present situation, maintaining awareness of your surroundings and feelings.

Mindfulness is used in meditation, but the two aren’t one and the same. Meditation is a more formal practice, whereas mindfulness is a mental habit you can use in any situation.

Studies have shown that mindfulness is effective at lowering stress and improving concentration and memory.

One study of 293 psychology students showed that those who underwent mindfulness training had improved recognition-memory performance when recalling objects compared with students who did not receive mindfulness training (19).

Mindfulness has also been linked with a lower risk of age-related cognitive decline and an overall improvement in psychological well-being (20).

Incorporate mindfulness techniques into your daily routine by paying more attention to your present situation, concentrating on your breathing, and gently resetting your attention when your mind wanders.

Summary Practicing mindfulness techniques has been
associated with increased memory performance. Mindfulness is also linked to
reduced age-related cognitive decline.

7. Drink alcohol in moderation

Consuming too many alcoholic beverages can be detrimental to your health in many ways and can negatively impact your memory.

Binge drinking is a pattern of drinking that raises your blood alcohol levels to 0.08 grams per ml or above. Studies have shown it alters the brain and results in memory deficits.

A study of 155 college freshmen found that students who consumed six or more drinks within a short period of time, either weekly or monthly, had difficulties in immediate and delayed memory-recall tests compared with students who never binge drank (21).

Alcohol exhibits neurotoxic effects on the brain. Repeated episodes of binge drinking can damage the hippocampus, a part of the brain that plays a vital role in memory (22).

While having a drink or two now and then is likely OK, avoiding excessive alcohol intake is a smart way to protect your memory.

Summary Alcohol has neurotoxic effects on the brain,
including reducing memory performance. Occasional moderate drinking is typically not an
issue, but binge drinking can damage your hippocampus, a key area of your brain
associated with memory.

8. Train your brain

Exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory.

Crosswords, word-recall games, Tetris, and even mobile apps dedicated to memory training are excellent ways to strengthen memory.

A study that included 42 adults with mild cognitive impairment found that playing games on a brain-training app for 8 hours over a 4-week period improved performance in memory tests (23).

Another study of 4,715 people showed that when they did 15 minutes of an online brain-training program at least 5 days a week, their short-term memory, working memory, concentration, and problem-solving improved significantly compared to a control group (24).

Plus, brain-training games have been shown to help reduce the risk of dementia in older adults (25).

Summary Games that challenge your brain may help you
strengthen your memory and may even reduce the risk of dementia.

9. Limit refined carbs

Consuming large amounts of refined carbohydrates like cakes, cereal, cookies, white rice, and white bread may be damaging to your memory.

These foods have a high glycemic index, meaning the body digests these carbohydrates quickly, leading to a spike in blood sugar levels (26).

Studies have shown that the Western diet, which is high in refined carbohydrates, is associated with dementia, cognitive decline, and reduced cognitive function (27).

One study involving 317 healthy Korean children found that those who consumed more processed carbs like white rice, noodles, and fast food had reduced cognitive capacity, including poorer short-term and working memory (28).

Another study demonstrated that adults who consumed ready-to-eat breakfast cereal daily had poorer cognitive function than those who consumed cereal less frequently (29).

Summary Like added sugar, refined carbohydrates lead
to a spike in blood sugar levels, which can damage your brain over time. Diets
high in refined carbs have been associated with dementia, cognitive decline, and
reduced brain function.

10. Get your vitamin D levels tested

Vitamin D is an important nutrient that plays many vital roles in the body.

Low levels of vitamin D have been linked to a host of health issues, including a reduction in cognitive function.

A study that followed 318 older adults for 5 years found that those who had blood levels of vitamin D less than 20 nanograms (ng) per milliliter (mL) lost their memory and other cognitive abilities faster than those with normal vitamin D levels (30).

Low levels of vitamin D have also been linked to a greater risk of developing dementia (31).

Vitamin D deficiency is very common, especially in colder climates and in those with darker skin. Speak with your doctor about getting a blood test to find out if you need a vitamin D supplement.

Summary Vitamin D deficiency is very common,
especially in colder climates, and has been associated with age-related
cognitive decline and dementia. If you think you might have low levels of
vitamin D, ask your doctor for a blood test.

11. Exercise

Exercise is important for overall physical and mental health.

Research has established that it’s beneficial for the brain and may help improve memory in people of all ages, from children to older adults.

For example, a study of 144 people aged 19 to 93 showed that a single bout of 15 minutes of moderate exercise on a stationary bike led to improved cognitive performance, including memory, across all ages (32).

Many studies have shown exercise may increase the secretion of neuroprotective proteins and improve the growth and development of neurons, leading to improved brain health (33).

Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life (34).

Summary Exercise brings incredible benefits for your
whole body, including your brain. Even moderate exercise for short periods has
been shown to improve cognitive performance, including memory, across all age
groups.

12. Choose anti-inflammatory foods

Consuming a diet rich in anti-inflammatory foods may help improve your memory.

Antioxidants help lower inflammation in the body by reducing oxidative stress caused by free radicals. You can consume antioxidants in foods like fruits, vegetables, and teas.

A recent review of nine studies with more than 31,000 people found that those who ate more fruits and vegetables had lower risks of cognitive decline and dementia compared to those who consumed less of these nutritious foods (35).

Berries are particularly high in antioxidants like flavonoids and anthocyanins. Eating them may be an excellent way to prevent memory loss.

Summary Anti-inflammatory foods are great for your
brain, especially berries and other foods that are high in antioxidants. To
incorporate more anti-inflammatory foods into your diet, you can’t go wrong by
consuming a variety of fruits and vegetables.

13. Consider curcumin

Curcumin is a compound found in high concentrations in turmeric root. It’s one of a category of compounds called polyphenols.

It is a potent antioxidant and exerts powerful anti-inflammatory effects in the body.

Studies have found that curcumin reduces oxidative damage and inflammation in the brain and also lowers the quantity of amyloid plaques. These accumulate on neurons and cause cell and tissue death, leading to memory loss (37).

In fact, amyloid plaque buildup may play a role in the progression of Alzheimer’s disease (38).

Though more human studies are needed on the effects of curcumin on memory, some studies suggest it may be effective at boosting memory and preventing cognitive decline (39, 40).

Summary Curcumin is a potent antioxidant. Animal
studies have shown it reduces inflammation and amyloid plaques in the brain.
However, more research in humans is needed.

14. Add some cocoa to your diet

Cocoa is not only delicious but also nutritious, providing a powerful dose of antioxidants called flavonoids. Research suggests flavonoids are particularly beneficial to the brain.

They may help stimulate the growth of blood vessels and neurons and increase blood flow in parts of the brain involved with memory.

A study of 30 healthy people found that those who consumed dark chocolate containing 720 mg of cocoa flavonoids demonstrated better memory compared to those who consumed white chocolate without cocoa flavonoids (41).

To get the most benefit out of chocolate, choose dark chocolate with a cocoa content of 70% cacao or higher. That will help ensure it contains larger amounts of antioxidants like flavonoids.

Summary Cocoa is high in antioxidants that may help
improve memory performance. Make sure to choose dark chocolate with 70% cacao
or higher so you get a concentrated dose of antioxidants.

The bottom line

There are many fun, simple and even delicious ways to improve your memory.

Exercising your mind and body, enjoying a quality piece of chocolate and reducing the amount of added sugar in your diet are all excellent techniques.

Try adding a few of these science-backed tips to your daily routine to boost your brain health and keep your memory in top condition.

20 exercises that will improve your memory

Personal qualities and skills
Photo: Lucas Davies / Unsplash

Editorial. What is memory? What is she like? How to train her? Why do we forget even the most important facts, and do we need to remember everything? Gareth Moore answers these questions and more in his book The Memory Trainer: How to Improve Memory in 40 Days. We publish several fragments with practical exercises that will help you develop a variety of types of memory and improve it in a few weeks. The Russian translation of the book was published by Alpina Publisher.

No matter how bad you think your memory is, your long-term memory - the ability to remember something after a long time - is just as good as anyone else's. It depends on how you use it, and if you don't use it consciously, you don't get the full benefit of your innate ability.

Until recently, many could not write, so they had to keep everything in their memories: stories, family history, birthdays, age, and more. Today we have given these tasks to smartphones, diaries and the like, and are much less conscious about the use of memory.

Do the word exercise. First, try to remember them, and then, when you are ready, close and continue reading the task.

SPACE

ELECTRICITY

TIME

IMAGINATION

PHYSICS

ORIGIN

Physics

Time

Electricity

Imagination

Cosmos

origin

Short -term memory

In short -term memory, you temporarily store information and quickly forget it, unless you transfer it into long -term memory. If, for example, someone gives you their email address and you forget it 20 seconds later, that's because it's only stored in your short-term memory.

Without short-term memory, you could not have read this sentence—by the time you got to the end, you would have forgotten everything you had read. It may seem that there is no benefit to forgetting, but if you didn't forget anything, then your brain would quickly become overloaded with useless information! Therefore, most short-term memories never make it into long-term memory.

Slowly look through these numbers, but don't make any conscious effort to memorize them, and then, after you get to the last number, try to quickly write them down in the same order without looking.

5 2 3 7

8 9 4 8

4 7 6 1

Now check how you did. How many numbers did you remember?

Try a similar emoticon exercise. Look at each of them in turn, without making any effort to memorize, then close the book and try to reproduce them on a piece of paper.

:) :( :=) :I :o

:< ;P ;( :P

You probably managed to remember five to seven digits. But did you manage to remember that many emoticons?

The number of digits you remember gives you some idea of ​​the size of short-term memory, you can learn to use it more effectively, which will actually increase the amount of information you will remember quickly, but you cannot increase the original, basic number of elements, that you are able to remember. This is the difference between long-term memories, which last much longer than 30 seconds and for which we seem to have virtually unlimited memory capacities.0013

You most likely thought of each number as a separate element, but the emoticons were more complicated, since you must have considered one of them as “sticking out tongue plus winking left eye.” It took up two "slots" in your short-term memory, making it difficult to remember as many emojis as numbers. Combining multiple thoughts into a single memory element is a key memory technique that we will explore throughout the book.

MIXED FEELINGS

Apparently, we have different short-term memories for different feelings - so you can quickly remember something that you smelled and something that you saw, as well as some facts at the same time. All this will soon disappear from short-term memory. Unfortunately, if you now try to look at the emoticons and numbers from the previous page at the same time, you will find that it will not work, because most likely it will come down to the fact that you will mentally describe them in words to yourself.

Go through these numbers just as slowly, again making no conscious effort to memorize them, but this time group them. For example, try reading the first digits as "15" instead of "1" and "5". Now let's see how many of them you can write down - without peeking.

1 5 4 2

7 3 6 70008 Now look how you did. Did you manage to remember more numbers - at least one? Don't worry if you haven't, as this technique takes practice, and it's also possible that no matter how hard you try, you just can't fit multi-digit numbers like 42 in one "slot".

USE OF SHORT-TERM MEMORY

We use short-term memory to hold thoughts, and therefore it is a key element for engaging in a conversation, coming up with an argument, or thinking about what to do next. However, all but the most recent memories need to be transferred from short-term memory to long-term memory, and this is where we will mainly focus our efforts.

LONG-TERM MEMORY

Anything you want to remember for more than a minute needs to be converted into long-term memory. Such memories are stored through changes in your brain.

If we couldn't remember what we did yesterday or a few minutes ago, we wouldn't be able to lead a normal life. Our memories make us who we are, and without them we would be an empty shell. Some long-term memories accumulate naturally throughout life without deliberate effort, while the acquisition of other memories - like a list of some facts - usually requires much more effort.

WHAT DO WE REMEMBER?

We remember all sorts of things. We remember where we were, what we ate, who we met this morning, yesterday, and maybe even last week. The more unusual the event, the more likely we are to remember it.

We remember smells; we remember what we saw; we can even remember touches. In addition, we remember emotions and how we felt at significant moments in life.

Memories are stored in the brain through chemical processes, and longer-term memories also require physical changes and capture the footage of our lives. They exist in relation to each other; thus, a memory of a rose can trigger a memory of a smell, a color, or a place, and then a person, an event, and so on. The more connections one memory has with others, the easier it is to evoke. That is why old memories can suddenly flood over us when they are triggered by another thought or experience.

Most memories fade over time unless we go back and strengthen them or the memories associated with them. For this reason, at some point we can forget almost all the material of a school subject, about which we once knew a lot, if we do not continue to use it in later life.

Over time, memories can also change, and real memories of events are mixed with false memories that we were inspired by what we saw or heard later. Our memories are much more error-prone than we think.

Long-term memory is not limited to memorizing facts, but it can be useful to be able to specifically remember information that we would like to remember later. Try the exercises in this spread to test the original ability of your long-term memory.

Study the list of Booker Prize winners, then close it and see how many books you can write below where only the names of the authors are listed.

1980 “Swimming rituals”, William Golding

1981: “Children midnight”, Salman Rushdi

1982: “Schindler List”, Thomas Kenilli

9000 1983: “Life and time of Michael K” , J.M. Coetsee

1984: Hotel by the Lake by Anita Bruckner

Fill in the blanks now:

1980: xxxxxxxxxxxx, William Golding

1981: xxxxxxxxxxxx, Salman Rushdi

1982: xxxxxxxxx, Thomas Kenilli

1983: xxxxx Coetzee

1984: XXXXXX XXXXXXX, Anita Bruckner

PROCEDURAL MEMORY

  • Some long-term memories allow us to automate processes.

  • Physical skills require less concentration over time.

  • Such memories are called procedural memories.

When we learn to walk, ride a bike, swim or even drive a car, these physical skills initially require a lot of concentration. However, over time, the need for concentration becomes less and less as procedural memory learns to reproduce acquired skills without our close attention. These skills can improve over time, so, for example, a pianist will continue to improve throughout his life.

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How to improve long-term memory? 10 tips!

Date: Author: NimbusMindIn Attention and awareness, Practices and techniques

Everyone has memories that we remember clearly and distinctly, even though they are 10-15 or more years old. These are significant moments from childhood and youth, biography facts of your favorite writer, names of characters in your favorite saga.

All this is long-term memory. It is she who helps a person to accumulate, systematize, store and reproduce long-term memories. They may be 10 or 40 years old.

What is it?

Long-term memory is studied by neurophysiologists and psychologists. Both have different definitions of this concept. For neurophysiology, LTP acts as the ability of neurons to change the strength of a synapse. Psychologists consider DVP to be the highest mental function, with the help of which information is stored, retained, stored and reproduced.

There are 3 stages:

  • Coding. It is based not on auditory or visual, but on semantic elements. Therefore, the data held and reproduced are inaccurate in most cases. Example: if a teacher formulates a certain rule in a lesson, then without memorization you will not be able to convey it exactly, but simply retell it in your own words.
  • Reproduction. The process works best with the data that we constantly use. If a person works in a specialty that is not related to mathematics, he is unlikely to remember the mechanism for solving logarithms.
  • Storage. The study of the brain at this stage belongs entirely to neurophysiology, since the hippocampus is involved here: it is responsible for the transition of short-term memory to long-term memory.

There are 2 types of memory:

  • Explicit. It is also called conscious. It is used when it is necessary to purposefully preserve and retain the existing experience. Thanks to this, people are able to master a foreign language, learn exam tickets, and memorize the formula.
  • Implicit. Allows you to use information received in the past, perhaps already forgotten. This explains why those who have experienced major shock or memory loss remember how to hold a spoon, walk, drive, etc.

Alternating these skills at the same time is not worth it, this can lead to an error. For example, you decided to pour tea and suddenly thought about something. There is a good chance that the conscious (thoughts) will take over the unconscious and you will spill the drink.

Why are important memories lost?

Among the reasons for the deterioration of this type of memory are:

  • Brain damage. They can be caused by a stroke, traumatic brain injury, cancer. Infectious diseases, such as meningitis and encephalitis, sometimes become a factor in the deterioration of brain function.
  • Diseases of other organs and systems. This includes metabolic problems, diseases of the cardiovascular system, kidneys, liver.
  • Environmental factors. Overload is the #1 problem today. They do not always arise due to a large amount of work. More often they are explained by a large amount of information passing through us per day, including in social networks, instant messengers, on banners and monitors with advertising inserts. Also, among the environmental factors, there is a lack of sleep and stressful conditions. Scientists have proven that with prolonged nervous tension, the processes associated with memory are blocked. Another sub-point is the consumption of harmful products (energy drinks, products with dyes in the composition).
  • Vitamin deficiency. We are talking about a lack of B vitamins, which protect the body from stress, participate in oxygen metabolism, and support the functioning of the central nervous system.
  • Intoxication. This includes smoking, alcohol, drugs, exposure to heavy metals. Cigarettes lead to disturbances in the processes of learning and memory, narcotic substances - to irreversible changes in the brain. Heavy metal damage can occur not only at work, but also through food.
  • Drug abuse. In many groups of drugs, memory impairment is a side effect.
  • Age changes. They can only be dealt with with the help of preventive measures, provided that the patient is additionally observed by specialists.

How to improve long-term memory?

To do this, practice the following:

  • Exercise and spend time outdoors. This will help to enrich the brain with oxygen.
  • Do not overload yourself with unnecessary information. Try to always tune in a positive way and get less focused on experiences.
  • Follow the routine of the day.
  • Meet your friends more often and talk with them.
  • Set aside at least 6-7 hours for sleep .

The following exercises are suitable for training long-term memory:

  • Detailing what you see. To do this, you need to observe the surrounding people, select an object and carefully examine it. Next, you need to mentally reproduce in detail what you saw earlier.
  • Learning verses by heart. This also includes the memorization of dialogues, texts. Assimilation of unfamiliar information generates new neural connections.
  • Organizing data in storage. As a place for storage, a space familiar to us is usually chosen - an apartment, a house, an office. This takes into account the sequence of your movement along it. Typically, the method is used to memorize unrelated words. For example, we give a person the tokens ball, bread, basket, glass, roller. He imagines that the ball is in the corridor, the bread is on the table in the kitchen, the basket is in the toilet, the glass is inserted into the window in the bedroom, and the roller is placed in the corner of the children's room.
  • Passage of memory games. Among the most famous: "Memory Matrix", "Top Secret".

Meditation

Another way to improve long-term memory is meditation. It allows you to relax and concentrate at the same time. Thanks to it, attention, observation and memorization are not only improved, but also the level of stress is reduced, immunity is strengthened, depressive states are eliminated, and the risk of developing diseases of the cardiovascular system is significantly reduced.

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